190513

Carlisle CrossFit – CrossFit

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Gymnastics

Strict HSPU Work

Level 1: Strict press with dumbbells as heavy as possible 3×5-10

Level 2: Box HSPU 3xME up to 10

Level 3: On wall 3xME up to 10

Handstand Hold (Time)

LVL 1: Kick up to Hold for 5 seconds; rest for 15 for 6 sets

LVL 2: Kick up to Handstand hold for 15 seconds rest for 25 for 4 sets

LVL 3: kick up to Handstand hold for 30 seconds rest for 60 seconds for 3 sets

LVL 4: Kick up to handstand hold for 60 seconds rest for 90 seconds for 3 sets

Handstand Shoulder Taps (10-10-10)

LVL 1: Kick up to handstand and shift weight with hands on floor 10 times

LVL 2: Kick up to handstand and lift hands from matt, shifting weight 10 times

LVL 3: Kick up to handstand and tap shoulder 10 times.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

LVL 3(RX)

10 C2B Pull ups

20 Burpee box jump overs (24/20)

30 Double Unders

LVL 2

10 Pull ups

20 Burpee box jump overs (20/18)

60 Singles

LVL 1

10 Ring Rows

20 Burpee box jump overs (stack of plates)

30 Singles

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